Greek Yogurt Macros: Complete Nutrition Breakdown

Greek yogurt is a macro tracker’s secret weapon. With exceptional protein content, versatile macros depending on the variety, and endless meal applications, it’s one of the most efficient protein sources you can eat. Here’s everything you need to know about Greek yogurt macros.

Quick Macro Summary (Plain, Nonfat)

Per 100g:

Macro	Amount
Calories	59 kcal
Protein	10g
Carbohydrates	3.6g
Fat	0.7g
Sugar	3.2g

Per single-serve container (170g/6oz):

Macro	Amount
Calories	100 kcal
Protein	17g
Carbohydrates	6g
Fat	1g
Sugar	5.4g

Per cup (245g):

Macro	Amount
Calories	145 kcal
Protein	25g
Carbohydrates	9g
Fat	2g
Sugar	8g

Greek Yogurt by Fat Content

Fat content dramatically affects macros. Here’s the comparison per 170g (6oz) serving:

Type	Calories	Protein	Carbs	Fat
Nonfat (0%)	100	17g	6g	0g
Low-fat (2%)	140	17g	7g	3.5g
Whole milk (5%)	170	15g	6g	8g
Full-fat (10%+)	220	12g	5g	16g

For cutting: Nonfat Greek yogurt (0%) is unbeatable — 17g protein for just 100 calories. For keto: Full-fat varieties work better (higher fat, slightly lower protein). For taste: 2% offers the best balance of macros and creaminess.

Why Greek Yogurt Wins for Macros

Greek yogurt outperforms regular yogurt and most other dairy:

Food (per 100g)	Calories	Protein	Carbs	Fat
Greek yogurt (nonfat)	59	10g	3.6g	0.7g
Regular yogurt (nonfat)	56	5.7g	8g	0.2g
Cottage cheese (nonfat)	72	10g	6.7g	0.4g
Skyr (Icelandic)	63	11g	4g	0.2g
Milk (skim)	34	3.4g	5g	0.1g

Greek yogurt advantage: Nearly double the protein of regular yogurt with fewer carbs.

How Greek Yogurt Gets More Protein

Greek yogurt is strained to remove whey (the liquid), concentrating the protein:

• Regular yogurt → strained → Greek yogurt
• Removes water and some lactose (sugar)
• Result: More protein, less sugar, thicker texture

Brand Comparison (Per 170g serving, plain nonfat)

Brand	Calories	Protein	Carbs	Fat
Fage 0%	100	18g	6g	0g
Chobani 0%	90	15g	6g	0g
Oikos 0%	80	15g	6g	0g
Siggi’s 0%	100	17g	6g	0g
Kirkland (Costco) 0%	90	18g	6g	0g
Store brand 0%	80-100	14-17g	5-7g	0g

Best for protein: Fage and Kirkland (18g per serving) Best value: Costco Kirkland brand (bulk pricing)

Flavored vs Plain Greek Yogurt

Flavored Greek yogurt contains added sugar that changes macros significantly:

Type (170g)	Calories	Protein	Carbs	Sugar
Plain nonfat	100	17g	6g	5g
Vanilla nonfat	140	12g	20g	15g
Strawberry nonfat	140	11g	21g	17g
Honey nonfat	160	13g	26g	22g
Protein-enhanced	120-150	20-25g	7-12g	6-10g

Plain has half the calories and carbs of flavored varieties. Add your own toppings for controlled macros.

How to Track Greek Yogurt

Weighing for Accuracy

Greek yogurt is dense. Volume measurements can be off:

• 1 cup ≈ 245g (varies by brand)
• Single-serve containers are typically 150-200g
• Always check the label for exact weight

Common Portions

Portion	Calories	Protein	Carbs	Fat
100g	59	10g	3.6g	0.7g
6oz container	100	17g	6g	0g
1/2 cup (123g)	73	12g	4.4g	0.9g
1 cup (245g)	145	25g	9g	2g
Large container (32oz)	540	90g	32g	4g

Account for Mix-ins

Track everything you add:

Mix-in	Per tbsp	Calories	Carbs
Honey	1 tbsp	64	17g
Maple syrup	1 tbsp	52	13g
Granola	1/4 cup	120	20g
Berries	1/4 cup	15-20	4-5g
Protein powder	1 scoop	100-120	2-5g
Nut butter	1 tbsp	95	3g

Greek Yogurt for Different Macro Goals

For Weight Loss (High Protein, Low Calorie)

Nonfat Greek yogurt is one of the best cutting foods:

• 17g protein per 100 calories = excellent protein-to-calorie ratio
• Highly satiating due to protein and thickness
• Versatile for sweet or savory applications

Cutting power bowl: 1 cup nonfat Greek yogurt + 1/2 cup berries + cinnamon = 175 calories, 26g protein

For Muscle Building (Protein Focus)

Greek yogurt supports muscle growth:

• Complete protein with all essential amino acids
• High leucine content (triggers muscle protein synthesis)
• Easy to add to meals for extra protein

Bulking shake: 1 cup Greek yogurt + 1 scoop protein + 1 banana + milk = 450 calories, 50g+ protein

For Keto (Low Carb, Higher Fat)

Full-fat Greek yogurt works for keto:

• 2% or 5% varieties have 3-4g net carbs per serving
• Pair with nuts, seeds, or coconut for more fat
• Avoid sweetened varieties

Keto parfait: 3/4 cup full-fat Greek yogurt + 2 tbsp almonds + 1 tbsp coconut = 270 calories, 5g net carbs

For Balanced Macros

Greek yogurt fits any balanced approach:

• Adjust fat content based on remaining fat macros
• Easy to incorporate into any meal
• Predictable, consistent nutrition

Greek Yogurt Meal Ideas

High-Protein Breakfast Bowls

1. Berry Protein Bowl

   • 1 cup nonfat Greek yogurt (145 cal, 25g protein)
   • 1/2 cup mixed berries (40 cal, 0g protein)
   • 1 tbsp honey (64 cal, 0g protein)
   • Total: 249 calories, 25g protein

2. Savory Breakfast Bowl

   • 1 cup Greek yogurt (145 cal, 25g protein)
   • 2 eggs, soft boiled (140 cal, 12g protein)
   • Everything bagel seasoning, hot sauce
   • Total: 285 calories, 37g protein

Protein-Boosted Smoothies

Base: 1 cup Greek yogurt + liquid + fruit + optional protein powder

Smoothie	Calories	Protein
Greek + banana + milk	300	28g
Greek + berries + protein	350	45g
Greek + PB + banana + milk	450	35g

Greek Yogurt as Ingredient Substitute

Replace higher-calorie ingredients:

Replace	With	Calorie Savings
Sour cream (2 tbsp)	Greek yogurt (2 tbsp)	-35 calories
Mayo (2 tbsp)	Greek yogurt (2 tbsp)	-170 calories
Cream cheese (2 tbsp)	Greek yogurt (2 tbsp)	-70 calories
Heavy cream (2 tbsp)	Greek yogurt (2 tbsp)	-80 calories

Quick High-Protein Snacks

Snack	Prep Time	Calories	Protein
Greek yogurt + protein powder	30 sec	200	42g
Greek yogurt + berries	1 min	160	26g
Greek yogurt dip + veggies	2 min	120	18g
Frozen Greek yogurt bark	Pre-made	150	20g

Comparing Greek Yogurt to Other Protein Sources

Per 100 calories:

Food	Protein	Prep Required
Nonfat Greek yogurt	17g	None
Chicken breast	18g	Cooking
Egg whites	21g	Cooking
Whey protein	20g	Mixing
Cottage cheese	14g	None
Tuna (canned)	23g	None

Greek yogurt offers excellent protein with zero prep time.

Greek Yogurt Storage and Shelf Life

• Unopened: Check best-by date (usually 2-3 weeks from purchase)
• Opened: 5-7 days in refrigerator
• Frozen: Up to 2 months (texture changes, best for smoothies)

Signs Greek Yogurt Has Gone Bad

• Excessive liquid separation
• Mold (any color)
• Sour smell beyond normal tanginess
• Yellow or off coloring

Frequently Asked Questions

How much protein is in Greek yogurt?

Plain nonfat Greek yogurt has about 10g protein per 100g, or 17g per standard 6oz container. This is nearly double the protein of regular yogurt.

Is Greek yogurt good for weight loss?

Yes! Greek yogurt is excellent for weight loss due to its high protein content (promotes satiety) and relatively low calories. Nonfat Greek yogurt provides 17g protein for only 100 calories.

What’s the difference between Greek yogurt and regular yogurt?

Greek yogurt is strained to remove whey, resulting in:

• 2x more protein
• Thicker, creamier texture
• Lower sugar/carbs
• Fewer calories per gram of protein

How much Greek yogurt should I eat per day?

Most people can benefit from 1-2 servings (170-340g) daily. This provides 17-34g of high-quality protein. There’s no strict upper limit unless you’re lactose sensitive.

Is Greek yogurt keto-friendly?

Plain Greek yogurt (especially full-fat) is moderately keto-friendly with 3-6g net carbs per serving. Avoid sweetened varieties. Pair with nuts or seeds for added fat.

Can I eat Greek yogurt as a meal replacement?

A cup of Greek yogurt with toppings can serve as a light meal (200-300 calories, 25-30g protein). For a full meal replacement, add more protein and healthy fats.

The Bottom Line

Greek yogurt is one of the most efficient protein sources available — no cooking required, versatile, and with predictable macros. Nonfat varieties deliver 17g of protein for just 100 calories, making it ideal for cutting. Full-fat versions work for keto and those wanting more satiety.

Key takeaways:

• Nonfat Greek yogurt: 100 calories, 17g protein per 6oz serving
• Nearly double the protein of regular yogurt
• Choose plain and add your own toppings for best macros
• Full-fat for keto, nonfat for cutting
• Great as a high-calorie ingredient substitute
• Fage and Kirkland offer the highest protein (18g)

Use our free Macro Calculator to see how Greek yogurt fits your daily targets.

Related Guides:

• Protein: The Complete Guide — Everything about this essential macro
• How to Count Macros — Complete tracking guide
• High Protein Meals — Meal ideas for hitting protein goals